Kittencals Low Fat Baked Parmesan Fish Fillets Recipes

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KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS



Kittencal's Low Fat Baked Parmesan Fish Fillets image

A great lower fat alternative to fried fish, use you choice of fish for this --- all spice amounts may be adjust to taste, depending on the size of your fish fillets you may have some breading left over just refrigerate to use for another time.

Provided by Kittencalrecipezazz

Categories     < 30 Mins

Time 25m

Yield 6 serving(s)

Number Of Ingredients 12

2 lbs fish fillets (use your choice of fish)
2 egg whites
1 tablespoon water
3/4 cup dry breadcrumbs
1/4 cup grated parmesan cheese
3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)
2 teaspoons dried parsley
1/2 teaspoon paprika
1 teaspoon garlic powder (garlic lovers use more)
1/2 teaspoon seasoning salt (can use more or use white salt)
1/2 teaspoon fresh ground black pepper
1 pinch cayenne pepper (optional)

Steps:

  • Preheat oven to 500 degrees F.
  • Set oven rack to lowest position.
  • Coat/spray a baking sheet with cooking spray.
  • In a shallow bowl whisk egg whites with water.
  • In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
  • Dip the fish firstly into the egg whites allowing any excess to drip off.
  • Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
  • Place the breaded fish onto baking sheet.
  • Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).

Nutrition Facts : Calories 238.9, Fat 3.3, SaturatedFat 1.1, Cholesterol 86.8, Sodium 300, Carbohydrate 10.7, Fiber 0.8, Sugar 1, Protein 39.3

BAKED FISH FILLETS



Baked Fish Fillets image

Good recipe for any filleted fish. If using other fish, cook time may vary depending on the type and thickness of fillets.

Provided by JAcob Griffin

Categories     Seafood     Fish

Time 30m

Yield 6

Number Of Ingredients 7

1 tablespoon vegetable oil, or to taste
2 pounds mackerel fillets
1 teaspoon salt
⅛ teaspoon ground black pepper
¼ cup butter, melted
2 tablespoons lemon juice
⅛ teaspoon ground paprika

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Grease a baking pan with vegetable oil.
  • Place mackerel fillets in the baking pan; season with salt and pepper.
  • Mix butter, lemon juice, and paprika together in a bowl. Pour over mackerel fillets.
  • Bake in the preheated oven until mackerel flakes easily with a fork, 20 to 25 minutes.

Nutrition Facts : Calories 399 calories, Carbohydrate 0.5 g, Cholesterol 109 mg, Fat 31 g, Protein 28.3 g, SaturatedFat 10.2 g, Sodium 540.2 mg, Sugar 0.1 g

BAKED PARMESAN FISH



Baked Parmesan Fish image

Here's an easy way to work an elegant fish dish into your menu. I sometimes sprinkle the golden fillets with slivered or sliced almonds before baking. My husband, 13-year-old daughter and I love this tasty way to eat fish. -Carolyn Brinkmeyer, Aurora, Colorado

Provided by Taste of Home

Categories     Dinner

Time 35m

Yield 4 servings.

Number Of Ingredients 8

1/3 cup grated Parmesan cheese
2 tablespoons all-purpose flour
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon pepper
1 egg
2 tablespoons milk
4 orange roughy or catfish fillets (4 ounces each)

Steps:

  • In a shallow bowl, combine the cheese, flour, paprika, salt and pepper. In another shallow bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the cheese mixture. , Arrange in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 154 calories, Fat 5g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 382mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchanges

THE EASIEST - LOW-FAT BAKED FISH FILLETS



The Easiest - Low-Fat Baked Fish Fillets image

Photo shows Basa Fillets. Can use any type of fish fillets. For thicker fillets-cook a little longer and after 20 minutes, check every few minutes for being cooked through. Serve with steamed veges and either lemon juice or sauce of your choice. Photo shows baked Basa Fillet with recipe#278879. For a gluten-free diet check the seasonings are GF.

Provided by Jubes

Categories     Australian

Time 25m

Yield 4 serving(s)

Number Of Ingredients 3

4 fish fillets
1 pinch all-purpose seasoning, mix (can use spices or herbs of your choice such as paprika, cumin, dried basil)
cooking spray

Steps:

  • Pre-heat oven to 180°C if using fan-forced oven or 200°C if not using a fan-forced oven.
  • Use cooking spray oil to spray a baking tray/sheet.
  • Place fish in a single layer on the tray, Skin-side down if their is skin. Sprinkle with all-purpose seasoining spice mix or spices/herbs of your choice. Spray fish lightly with cooking oil.
  • Bake for 15-20 minutes. For thicker fish check after 20 minutes, every couple of extra minutes, to check for being cooked through.
  • Serve with steamed veges and sauce of your choice or lemon juice.

QUICK AND EASY BAKED FISH FILLET



Quick and Easy Baked Fish Fillet image

We love boating here in the Hamptons in NY. Fluke (summer flounder) fishing is one of our favorite past times. The water is so clean you can actually watch the fish going to the hook. With fresh fish, we enjoy very basic, tasty recipes. This is a keeper!

Provided by JOAN2005

Categories     Seafood     Fish

Time 35m

Yield 3

Number Of Ingredients 6

1 pound flounder fillets
½ teaspoon salt
ground black pepper to taste
1 tablespoon lemon juice
2 teaspoons melted butter
1 teaspoon minced onion

Steps:

  • Preheat oven to 400 degrees F (200 degrees C).
  • Place flounder in a baking dish; season with salt and pepper. Mix lemon juice, butter, and onion together in a bowl; pour over flounder.
  • Bake in the preheated oven until fish is opaque and flakes easily with a fork, 25 to 30 minutes.

Nutrition Facts : Calories 164.5 calories, Carbohydrate 0.8 g, Cholesterol 87.4 mg, Fat 4.5 g, Fiber 0.1 g, Protein 28.6 g, SaturatedFat 2.1 g, Sodium 530.9 mg, Sugar 0.2 g

PARMESAN BAKED FISH RECIPE



Parmesan Baked Fish Recipe image

Season this baked fish recipe with Parmesan mixed with a surprise ingredient. This easy, three-ingredient Parmesan Baked Fish Recipe recipe delivers big flavor.

Provided by My Food and Family

Categories     Home

Time 25m

Yield 4 servings

Number Of Ingredients 3

4 cod fillets (1 lb.)
1/4 cup KRAFT Seasoned Grated Parmesan Cheese Rosemary & Garlic
2 Tbsp. KRAFT Mayo with Olive Oil Reduced Fat Mayonnaise

Steps:

  • Heat oven to 400ºF.
  • Place fish on rimmed baking sheet sprayed with cooking spray.
  • Mix cheese and mayo until blended; spread onto fish.
  • Bake 20 min. or until fish flakes easily with fork.

Nutrition Facts : Calories 190, Fat 8 g, SaturatedFat 3 g, TransFat 0 g, Cholesterol 65 mg, Sodium 360 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 26 g

PARMESAN FISH FILLETS



Parmesan Fish Fillets image

"We love this moist and flaky fish with just a hint of Parmesan," Paula Alf writes from Cincinnati, Ohio. "It's fast, easy to prepare and good for you, too!"

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 2 servings.

Number Of Ingredients 5

1/4 cup egg substitute
1 tablespoon fat-free milk
1/3 cup grated Parmesan cheese
2 tablespoons all-purpose flour
2 tilapia fillets (5 ounces each)

Steps:

  • In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture. , Place on a baking sheet coated with cooking spray. Bake at 350° for 20-25 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 196 calories, Fat 5g fat (3g saturated fat), Cholesterol 78mg cholesterol, Sodium 279mg sodium, Carbohydrate 5g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges

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